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“Garage War” DB Thust PC Hops PP Burp (3 Rounds for reps)

“Garage War”

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters

1 Minute Double Dumbbell Power Cleans

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses

1 Minute Burpees

1 Minute Rest


RX -35/20#


60+ -15/10#

Basics-2 Rounds, Light Weight
You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout

This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations

Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds

Write down your reps for each round during your 1 minute of rest


Use one weight for all 3 dumbbell movements

Choose this loading based on the most challenging movement for you – likely the thruster

This should be a weight that allows you to complete 21+ thrusters unbroken when fresh

Here are some notes these movements:

Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom

Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead


Just like the name suggests, you’ll jump over the handle of 1 dumbbell and back

Over and back is equal to 1 rep

If it helps with scoring, simply count total jumps and cut the number in half at the end


These are standard burpees:

Hit your chest and thighs to the floor

Jump up or step up out of the bottom

Reach full extension with a small clap overhead and some air under the feet


DB Floor Press Banded Pulls (No Measure)

Not For Time:

40 Dumbbell Close Grip Floor Presses


60 Banded Pull Aparts


80 Banded Push Downs